Training Archive: simonIn the 30 days ending 2008-06-30:
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Wednesday Jun 25 | ||
| Running tempo 37:13 | |
| shoes: MT800 New Balance | ||
| Come back run at Parc Jarry.
The days of of work and stress are over for this half-year, and now it is summer, with another objective in sight. The 6 days are coming very fast, so I guess I will just make a small training plan to build some power/speed. And do not forget map reading (unfortunately I forgot to bring my maps from Aveyron here). A few things I would like to do before this: 1) make a training plan 2) do a MAS test 3) go check my right knee by a specialist (it bothers me sometimes) 4) get an haircut ...in no particular order... | ||
| C • Order 2 | ||
| Stretch/Core Strength 10:00 [2] | |
Sunday Jun 22 | ||
| Event: Mount Royal Orienteering | ||
| Orienteering race 59:29 [4] *** 7.4 km (8:02 / km) | |
| 23c shoes: MT800 New Balance | ||
| GPS: 9.3 at 6:22 +340m
Well, didnt say much about this race, probably because it is at least the 20th I run on the Mount Royal this year, so it feels more like trail/tracks orienteering than real orienteering. Still a couple of boomers though, as it was difficult to stay focused on such a well-known terrain. http://trail.motionbased.com/trail/activity/605555... | ||
| Running warm up/down 10:00 [2] 1 km (10:00 / km) | |
| shoes: MT800 New Balance | ||
| Running tempo 25:34 [3] 4.4 km (5:49 / km) +160m 4:55 / km | |
| shoes: MT800 New Balance | ||
| Came back around the Mount Royal for some control checking, plus cool down, except it wasn't a cool down, but more of a fun tempo run along trails. | ||
Monday Jun 16 | ||
| Note | |
| Flight home. Damn it's hot in Montreal right now! I wish I could go back to my rainy week-end in La Bresse :) | ||
Sunday Jun 15 | ||
| Orienteering race (Long) 2:21:30 [4] *** 10 km (14:09 / km) +555m 11:05 / km | |
| 35c shoes: Falcon VJ | ||
| &kieliGPS: 12.8km at 11:03 +730m
http://trail.motionbased.com/trail/activity/607507... Long distance, same place, other side of the valley, on the ski resort. Given the announced distance, 10km AND 555m, it was with much anticipation and a bit of interrogation that I approached the race. Even if I'm overall in good shape right now, I was not so sure that I could manage such a race without hitting the wall, especially since I didn't have time to run before and had been sick for the past few days. Consequently, I ran so conservatively that I never hit the wall, never made any big mistake but didn't have a great result either. In fact I was 95% of the time in control of my orienteering and I think I spent more time walking than actually running. And I was so careful to avoid climb that I even made some very bad route choice (nš32), going through uneasy steep slopes when going a bit higher would have been faster. I think my GPS distance is a pretty clear picture of that conservative approach: not a lot of added distance given the hilly terrain - I went straight whenever possible to avoid climb. But, overall, no regret. It was a fun race, a well-designed course on a very good map. I think it's probably the most physical race I have ever ran, considering the terrain and the weather - the terrain is already steep and slippery, with lots of rocks and broken branches, so the rain makes it even more dangerous. Of course, this got me thinking about the fact that I lack real O training and competition - that even though I have never been in such a good shape (or so I like to think), I am uneasy whenever I need to orienteer at high speed. Unfortunately I dont see any way to improve this right now. The next big event will be the 6 days, so at least it is in known terrain, with long range visibility and precise maps, and I know it suits me very well: self-confidence is very important too! Results: http://hvo88.free.fr/dfne08/result/catd.html matrace: http://www.matrace.fr/gadget/cgi/reitti.cgi?act=ma... | ||
| Running warm up/down 20:00 [2] 2 km (10:00 / km) +100m 8:00 / km | |
| shoes: Falcon VJ | ||
| Same as the day before, a long climb to the start, almost too late for my start time... | ||
Saturday Jun 14 | ||
| Orienteering race (Middle) 49:53 [3] *** 3.9 km (12:47 / km) +135m 10:54 / km | |
| 21c shoes: Falcon VJ | ||
| GPS: 6.7km at 7:24 +200m
http://trail.motionbased.com/trail/activity/600086... Leisure time before leaving France, I went to La Bresse for an O' weekend near La Bresse, Vosges. Beautiful landscape of forest-covered steep hills, which also makes for a physically challenging terrain. First Middle Distance on a mountain side. Since I had an intense schedule in the previous weeks, and since the disaster of NCOF, clearly my objective was to run an easy, clean race just to have a good feeling of the terrain. First part was ok, second unfortunately not because I boomed already at the second control in a green area (controls were well hidden also, invisible until you see the feature - which is great by the way, but I was often surprised by the fact I always saw the feature before the control, no matter where I came from). I was technically uneasy for the next few controls but then it clicked. Not so flawless orienteering but ok. Special prize for the marshy sprint finish where almost every one got its clothes colored in mud. Results: http://hvo88.free.fr/dfne08/result/cat.html Matrace: http://www.matrace.fr/gadget/cgi/reitti.cgi?act=ma... | ||
| Running warm up/down 20:00 [2] 2 km (10:00 / km) +100m 8:00 / km | |
| shoes: Falcon VJ | ||
| Warm up for the above, including a good 100m climb to the start. | ||
Sunday Jun 8 | ||
| Event: Park Orienteering Maisonneuve | ||
Saturday Jun 7 | ||
| Event: NavStock Weekend | ||
| Running 34:01 | |
| (sick) shoes: Asics Gel 1090 | ||
| Short run in Ooster-park. Amsterdam looks very cool, but difficult for a runner : you have to live near a park, or cycling to a park is also a good possibility. Would make a cool orienteering map also. | ||
Wednesday Jun 4 | ||
| Orienteering (Memo) 15:00 [3] *** 3 km (5:00 / km) | |
| 19c shoes: MT800 New Balance | ||
| Short and nice training in Jardin des Plantes in Lille, organized by VALMO. It was a memo course with 19 controls in an easy and flat park. The memo was a perfect format for this, as we crossed the park in many ways without having the map to navigate.
Already the 4th day in France and, while I dont mind getting up in the morning, It's difficult to go to bed at an early time, so I didnt get a lot of sleep those last days. Bad weather, fatigue and sick people at INRIA, this sucks, I can feel my sore threat - hope it wont get in the way until after next week in Amsterdam. Still nice to have a small run here, not sure I will have time to go to the fortress before leaving on Friday. | ||
| C • Welcome back 2 | ||